CrossFit Praus – CrossFit
Warm-up (No Measure)
6 minutes of mobility – pick your pain.
Then 3 Rounds of:
10 Wall Slides (sitting or standing)
10 Sampson Lunges
5 air squats with a 3 second pause at the bottom
5 strict pull ups
Floor Press
1 x 5 @ 40%
1 x 5 @ 50%
1 x 5 @ 60%
**Remember this is all based off of 90% of your 1RM. – This is De-load week.
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
50 Double Unders
25 Push ups
20 sit ups
15 kettlebell swings (53/35)
Cash Out
Romwod